Workout of the day

1) Deadlifts: 6 x 6 @ 60-65% following a 6 second eccentric (lowering)

Move

13 Minute AMRAP:

Buy-in: 3000/2400m Echo Bike

With Time Remaining:
30 Single Skips (Or Double-unders)
10 Alternating DB Power Snatches

2) “Peek-A-Boo”
13 Minute AMRAP:
Buy-in: 1000m Run

With Time Remaining:
60 Double-Unders
10 DB Hang Snatches @ 50/35
60 Double-Unders
20 DB Hang Snatches…
*Continue adding 10 reps until time is up

Stimulus

1) Rest as needed between deadlift sets. Face the clock to ensure you are taking 6s to lower the barbell. Focus is on hinging from the hip and feeling posterior chain activation throughout the ROM

2) 1km run will take 4-7 minutes, with the time remaining get as far into this couplet as possible. DUs should take less than 1 minute, change hands every 5 reps for hang snatches